Not much going on here, so I haven't had anything to post. Last week I ran 14 miles, and this week will be a bit over 20, as I think HTC warrants a two-week recovery, at least in my case. Today I ran 4.5 miles at 9:06 pace after a very light track workout yesterday. I threw in a couple of 38 second 200's just to speed it up a bit and see how my legs would respond, and KS gave me a hard time about it but I didn't do much more than that. Today I did a full flex and core workout after my run at the Y. My left knee has been a bit twingey since HTC, but nothing worrisome.

I said I would comment on the relay and so here is the report if anyone is interested:

Hilarious, Ribs! You are even grumpier than me, which is saying something.

I am away in Collingwood for the next 8 days, on holiday, so won't be posting. Collingwood is a ski resort in winter so lots of opportunities for hiking, cycling and running up hills, possibly so gym workouts and swimming. Sort of like a high altitude secret training camp for slow old guys with no money for the real thing.

I'll probably just do jigsaw puzzles, smoke cigars and look out the window at the rain falling outside- I am looking forward to it either way!

SimonR, I bet the off season rates are good too...wish I'd thought of that :). I am glad KS sent some of that rain over here, as we were starting to look like West Texas. I am doing nothng exciting last week or this, still just getting used to pavement instead of treadmill; I have ambitions to progress to hobby jogger status. Weather is perfect for that, though somebody might have warned me about those evil curbs lurking around in the darkness heh heh.

Raining hard here all day, but got in 5, sandwiched in there was a fiveK race. I thought I could do this in 7:45's but managed just 7:53's, but it was still my best since surgery so I was happy. Got a 2nd in AG.

I'm on some kind of illness due to baseball withdrawal. Because of the rain, I haven't seen a game in 3 days and going nuts. Spareribs

I think we could all get into shape by just READING Fred's workouts. Man he is tough

Fri. ran 20 @ 8:15 pace so I could race Saturday

Sat. low key 5k. Raining too hard to warm up. So warm up was 1/2 mile maybe. Course was all on sidewalks or street at Texas A&M Kingsville, TX. They are known for their football teams and great engineering school. Some construction changed the course so it was wet, twisty, muddy, and a bit longer than the last race by .2

Won first oa. (I said it was low key) by about 30-40 seconds. Sat on the leader (20 something) thru first 1.25 miles. He only challenged me for about 5 strides. Plus he kept cutting the course!!

This morning 5.75 miles. First at 8:27 and balance avg. 6:35.

3 more weeks till Portland. One more long hard 18-20 Saturday and then it's time to sharpen a bit.

Poor KS, he wins a race and nobody is here to say congrats. So congrats!

I've just been running easy this week, probably a 30 mile week if I just run 4 tomorrow, which I should. I'm racing a fiveK again, a low key event but good for me to get some quality work in. On Wednesday I had work so couldn't go to the school track. I went to the park instead and decided to run 4 x 1/2 mile with a 1/4 mile recovery on the concrete path, which is marked every quarter mile. So I did 4 of these at around 7:56 pace and felt fine. But the next day my left knee was a bit "twingey." I should know better than to do a workout like that on concrete. Spareribs